YOU ARE WHAT YOU EAT 
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Did you know that 50% of your body is made
up of PROTEIN!!!
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Protein builds and repairs body tissue
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Protein has 4 calories per gram
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Amino Acids are also part of proteins!!!
The body needs 20 amino acids… BUT …we
can only produce 11 of them! The other 9
are known as ESSENTIAL AMINO ACIDS.
Where do you think you can find the 9 Essential amino acids?
Soy beans
Red meat
Chicken
Fish
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THERE IS MORE!!!
There are TWO TYPES OF Proteins
COMPLETE=CONTAIN all 9 ESSENTIAL AMINO
ACIDS
INCOMPLETE=Missing one or more of the 9
essential amino acids. (examples include
grains like pastas and corn; legumes like
dried beans, peas and lentils; and nuts and
seeds. If you combine all three types of
incomplete proteins..they can become
COMPLETE!!
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3 Types
1. Saturated fat: Contributes to dietary Cholesterol
or LDL
2. Unsaturated fat: From plant products or fish.
Polyunsaturated fat = sunflower, corn, soybean
oils. Monounsaturated fat=olive and canola
oils=HDL or HAPPY FATS!!!
3. TRANS FATTY ACIDS: when vegetable oils are
processed into solid fats, like margarine. (NOT
GOOD FOR YOU AT ALL!!!)
9 calories per gram
2 types
 Simple
 Complex
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Simple carbs=SUGARS
Very RAPID!!! They enter the blood stream
quickly.
LOTS of CALORIES but NOT so many
Nutrients!
Usually processed…but not always
4 calories/gram
Examples=fruit, honey, milk, candy
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Complex Carbs=starches & fibers
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Starches provide long lasting energy.
◦ Think pastas, whole grain breads. Most of your
calories in your diet should come from complex
carbohydrates 
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Complex Carbs-Fiber
Fiber
◦ Soluble=
health. Reduces the amount of blood
cholesterol. Think oatmeal, beans, barley.
CHEERIOS!! (ALL OF THE BOXES WITH THE
on it!)
◦ Insoluble=prevents constipation. Decreases risk of
colon cancer. Leafy greens. Fruit. Wheat products.
2 types
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MACRO
TRACE
 MACRO:
minerals required in
amounts greater than 100mg.
 (ex) calcium, sodium
 Trace:
Minerals that are
needed in small amounts
but are very important to
the body.
 (ex) Iron and Zinc
2 TYPES!!
 FAT
SOLUABLE
 WATER SOLUABLE
FAT SOLUABLE: dissolves in fat
and is stored in body. Too much
can KILL YOU!!!
A: eyes, hair, skin
D: bones, teeth
E: skin
K: blood clotting
Water Soluble: dissolves in
water and can’t be stored in
the body. (You pee them out
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Examples:
C, B-complex
2 types
 Protein
 Herbal
 Protein:
products taken orally which
contain proteins that are
intended to supplement an
individuals diet but are not
considered food. (ex) creatine.
(the body does make creatine
though…..it is an amino acid)
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PLEASE BRING IN A FOOD LABEL FROM YOUR
LUNCH FOR NEXT CLASS! DON’T FORGET! WE
WILL ALSO HAVE A NOTEBOOK CHECK!!